Monday

Strength
EMOM 10

1-4 mins - 3 GTOH
5-7 mins - 2 GTOH
8-10 mins - 1 GTOH

Build weight with every rep change

Workout

10RFT
3 GTOH 60/40
3 Burpees over bar

Time cap 10 mins

Tuesday

Core

AMRAP 10
6 Deadbugs
8 Single Leg V Sits
10 Hollow Rocks
Max Hollow Hold

Workout

200m Run
21 KB Swings 24/16
18 Press Ups
400m Run
24 KB Swings
21 Press Ups
600m Run
27 KB Swings
24 Press Ups
800m Run
30 KB Swings
27 Press Ups

Time cap 20 mins

Wednesday

Strength

In 18 minutes
4x
8 Back Squats
12 Jumping Lunges
45s Wall Sit

Workout

AMRAP 14
9/7 Cal Machine
6 Front Squats 42.5/30

Weightlifting

Snatch:

Snatch Balance + 3 OHS
6 sets

Hang Snatch Triple
5 sets
Same weight for each set of triple. Add weight across sets if needed.

Thursday

Teams of 3 or 4
For 30 minutes...
Athlete 1. 400m Run

Athlete 2. AMRAP
2 Power Cleans + 4 STOH + 8 Air Squats
Weight: 60/40

Athlete 3. Rest

Rotate once the runner is back
Score = Total Rounds of the AMRAP
If team of 4, 2 people rotate together

Friday

Strength
In 15 minutes
5x
Max Strict Pull Ups
20 Bent Over Row (taking 60s)

Workout

8RFT
7 Pull Ups
9 STOH 42.5/30
11 Tuck Ups

Saturday

Endurance

2RFT
50/42 Cal Machine
30 DB Snatches 22.5/15
800m Run
30 DB Thrusters

Partner Workout

AMRAP 30
400m Run (Together)
200 Double Unders
100 Hang Power Cleans 42.5/30
50 Burpees

Complete reps in any order and rep scheme

Sunday

Weightlifting

15 mins:

Pause Front Squat
6x4
60%

15 mins:

Clean + Hang Clean + Jerk (x2)
5 sets
65 - 70%

Just Move

AMRAP 30
400m Run (Together)
200 Double Unders
100 Hang Power Cleans 42.5/30
50 Burpees

Complete reps in any order and rep scheme